Monday, August 11

Hey guys! Hope you all had a great weekend!!!


Journals are in!!!!! 10 were ordered because we had 8 that signed up and wanted one. So the first 10 on the list will get them! If you did not pre-pay for the journal, they are $20.

We have another list already started and once we get 5+, we will do another order.


Thanks guys!!!!



One of our members, Brian Pedersen, is training for half marathon that is in November. His sister, who was diagnosed with leukemia in October of 2012, is now in remission. He joined The Leukemia & Lymphoma Society’s Team-in-Training for the race and committed to raise $1,900. Anyone that is interested in supporting this cause and that is a Billy Joel fan, can purchase raffle tickets for $10 each for 2 floor seats to see Billy Joel live Oct. 2nd at Madison Square Garden.


Here is the link. If you have any questions, here is Brian’s email –




Monday, August 11





100 doubles or 200 singles

Banded OHS

Banded Ankle

Pole Squats

Anything else you need!!!





Back Squat

*****Add 10lbs. to your previous 1 RM for all calculations for the next few weeks!!!!!!*****

5×5 at 65% of NEW 1 RM





“Running Cindy”

AMRAP 20 mins.

5 Pull-ups/Ring rows

10 Pushups

15 Air squats

200m Run


** IF you can not do pull-ups unassisted, you are doing ring rows.